1. Begin in a standing position with feet hip-width apart, ruck on top of the shoulders, and hands slightly wider than shoulder-width apart.

2. Dip down slightly by bending the knees and hips, keeping the torso upright.

3. Explosively extend the knees and hips while pressing the ruck overhead.

4. Receive the ruck in a partial squat position with arms fully extended overhead.

5. Stand up to complete the lift, pressing the ruck overhead.